Run complete and I must say a bit of an eye opener! I set out at a nice trot and felt comfy the whole way! I have a bit of a sore left leg just behind the knee and I felt a bit of calf soreness but it wore through. Will keep an eye on the leg though as past 3 days been bit stiffer than I would like... Anyway

Changed route as I wanted to run somewhere not 100% familiar so I could try work on pace without thinking..

Had 4.92 measured and went though in 33:23 - 6:47 pace. So I carried on a bit round the block and timed in perfection at 40:14.. Comes back at 5.87 miles so 6:52 pace - A tad quicker than my aim but first go at running like that so I'm happy..

Run tonight was 4.60 miles along windy seafront and sand for some of it.. Was a beautiful run though and last two days running slower has been alot nicer.. Left leg is not as sore as it was 4 days ago and its just some muscle soreness all around on both legs now. Doubt I'm going to feel 100% fresh but a decent sleep may see otherwise...

SO - 4.6 miles steady/slow @6:46 pace ending 31:06 - good to see similar to yesterdays pace

I have opted to go for a 16:40 5KM.. so 3:20 KM or 5:21 Mile pace..

Tim - Thanks, I will be posting my unoffical time around 10:30. Medina park run can be slow at uplaoding .. I always have Soton park run next Saturday if things dont go to plan here..Technical course and very open for heavy crosswinds... ill save the excuses.

Am thinking of buying some new racing flats and training shoes too - maybe this weekend.. Any tips? Currently run in some Brooks green silence for racing and Brook st racer for steady stuff.. (both well over mileage use now)

Well done on slowing it down - still some way to go; try next time to get over 7 min / mile. There's no additional benefit at all from running at 6.45 ish pace so save your legs for the bigger sessions.

Morning all, leaving shortly for parkrun- slight rain and looks windy but let's give this a go- ok I understand johnas so I'll take that on for this week, I'll post my weekly plans later today/tomorrow...

Thanks for advice Tim, going to have alook whilst I'm off work this weekend ..

Park run complete! very wet and slippery course and they reversed the route so didn't know my pacings as such- slight wind didn't affect me though.. Feel like I lost some time with the grass being wet and in my racing flats- maybe spikes next time!

Anyway unofficial time was 17:00 flat maybe a second either way so in all I'm kinda ok with that given conditions- my PB was set in warm dry day.. I felt controlled and felt I ran with good form . Maybe just need to put some pace back into my legs- unfortunately don't know any split times, they had no markers, didn't feel I slowed massively at any point to be honest but would love to see splits....

so, close to the PB and annoyed couldn't go quicker but we always have next week..

Nice time Scott. I really struggled today and paced really poorly. I got a PB by 1 Sec (18:24) so my name goes in the Boost freebie hat! I haven't run a Parkrun since last Dec and should be fitter and better. The PB was perfectly paced though so with some better self control I should be able to get under 18:00. My 5km PB on the road is 17:18.

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